Directions:
- Cook onions, garlic, tomato and spices in oil on med-high, then place all in crockpot or in any big pot on stove. Can play with ingredient combo - using all the spices is best.
- Let simmer for an hour. Serve with rice.
- Optional garnishes (use as many as possible):
- - hard-boiled eggs, peeled (one for everyone - can be added to stew a few minutes before serving)
- -sliced boiled yam or sweet potato
- -breadcrumbs or croutons
- -sliced fruit (banana, mango, orange, papaya, pineapple, etc)
- -shredded lettuce
- -chopped nuts
- -shredded coconut
- -sliced tomato
- -sliced onion (raw and fried)
- -chile peppers
- -chutney
- -African hot sauce
- -salt, black pepper, red pepper
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 5489.81 Kcal (22985 kJ) | ||
| Calories from fat | 3380.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 375.65g | 578% | |
|---|---|---|---|
| Cholesterol | 1446.41mg | 482% | |
| Sodium | 1960.54mg | 82% | |
| Potassium | 7736.18mg | 165% | |
| Total Carbs | 175.42g | 58% | |
| Sugars | 66.2g | 265% | |
| Dietary Fiber | 49.55g | 198% | |
| Protein | 363.51g | 727% | |
| Vitamin C | 344mg | 573% | |
| Vitamin A | 2mg | 65% | |
| Iron | 24.2mg | 135% | |
| Calcium | 484.5mg | 48% | |
| Amount Per 100 g | |||
| Calories | 180 Kcal (754 kJ) | ||
| Calories from fat | 110.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.32g | 578% | |
|---|---|---|---|
| Cholesterol | 47.42mg | 482% | |
| Sodium | 64.28mg | 82% | |
| Potassium | 253.65mg | 165% | |
| Total Carbs | 5.75g | 58% | |
| Sugars | 2.17g | 265% | |
| Dietary Fiber | 1.62g | 198% | |
| Protein | 11.92g | 727% | |
| Vitamin C | 11.3mg | 573% | |
| Vitamin A | 0.1mg | 65% | |
| Iron | 0.8mg | 135% | |
| Calcium | 15.9mg | 48% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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